If you want to lose extra weight, you need to know that there are foods which can be your ally in the fight.
Namely, there are some which can kill your appetite, burn more calories, or both. These foods are either high in fiber or protein, or other beneficial substances.
The following foods and beverages are potent fat- burners:
- Water
The consumption of water has excellent effects for weight loss. Apparently, the consumption of half a liter (17 oz) of water can boost your metabolism by 30% for a period of 1 to 1.5 hours.
It is best to drink cold water, as the body needs to burn energy (calories) in order to heat the water to body temperature. Also, drink water before meals.
If you drink half a liter (17 oz) of water, 30 minutes before meals, will increase fullness and help you lose up to 44% more weight.
- Fish and Lean Meats
Protein is the king of nutrients when it comes to weight loss, and fish and lean meats are ones of the best sources. A diet rich in protein might boost metabolism by up to 80-100 calories daily, and one study even suggests that this goes as high as 260 calories daily.
Moreover, such a diet will reduce the cravings and desire for late-night snacking, and prevents weight gain during a “maintenance” phase.
Therefore, if you want to lose weight, make sure you consume enough protein during the entire time.
- Whole Eggs
There is no doubt that whole eggs are among the healthiest and most nutritious foods available, and even though they are rich in cholesterol, they have negligible effects on blood cholesterol levels.
Their consumption for breakfast has fantastic effects on weight loss. One study has found that the consumption of eggs instead of bagels for breakfast made people feel fuller, and consumed fewer calories for the next 36 hours.
Eggs were found to lead to 65% greater weight loss than bagels, even though both meals had the same number of calories.
- Nuts
Nuts are high in healthy fats, protein, and fiber, but low in carbs, so they are extremely helpful for weight loss. Due to their structure, calories are difficult for the body to access, and about 10-15% don’t even get absorbed.
They provide a feeling of satiety and boost metabolism. Studies have shown that people who consume nuts have less body weight, and controlled trials indicate that they cause weight loss and significant reductions in waist size.
Researchers have found that a low-calorie diet supplemented with almonds led to 62% greater weight loss than the same diet supplemented with complex carbohydrates.
Therefore, if you want to lose weight, nuts and peanuts are one of your allies. They boost metabolism and lead to satiety.
- Boiled Potatoes
Depending on the way you cook them, potatoes can either help you or make you gain weight. Whole, plain potatoes are highly beneficial. White, boiled potatoes are one of the foods with the highest satiety index.
This might be due to the protein in potatoes known as protease inhibitor 2.
If you want to lose weight in a weight loss program, cool them down after boiling to boost the resistant starch content, which is a substance similar to fiber, and helps weight loss.
- Green Tea
Green tea is an extremely healthy drink, which contains caffeine too. It also contains several other bioactive substances that can fat-burning effects.
The antioxidant EGCG boosts the norepinephrine activity and liberates fatty acids from the fat stores. Studies have shown that green tea extract can boost metabolism by about 3-4%, and increase fat burning by up to 17%.
Green tea helps weight loss, especially the accumulated fat in the belly area.
- Coffee
Coffee is high in antioxidants and bioactive compounds, and its active ingredients, caffeine, might help the weight loss and fat-burning process.
Apparently, caffeine boosts metabolism by 3-11% and temporarily boosts fat burning by up to 10-29%.
One study has shown that the intake of 600 mg of caffeine daily (4-6 cups of coffee) can help you burn an additional 79-150 calories daily. Yet, the tolerance might build up quickly, so these effects might not be experienced by regular coffee drinkers.
- Apple Cider Vinegar
Apple cider vinegar offers multiple health benefits. It greatly lowers blood sugar response after a high-carb meal, creates a feeling of satiety, and helps people consume 200-275 fewer calories for the rest of the day.
Researchers have found that the intake of 15-30 mL (1-2 tablespoons) of vinegar daily led to weight loss of 2.6 – 3.7 pounds (1.2 – 1.7 kg) over a period of 12 weeks.
- Coconut Oil
Coconut oil contains different fats than other oils, known as medium-chain triglycerides. They are differently metabolized than other fats and can have powerful biological effects.
They lead to a feeling of fullness and boost the number of burnt calories by up to 120 calories daily. Studies have shown that its consumption leads to a significant reduction in waist circumference.
It actually aids the loss of belly fat, which is highly dangerous as it accumulates around the organs.
- Hot Peppers
Hot peppers, just like chili pepper, have a substance known as capsaicin, which suppresses appetite and boosts metabolism. Due to these qualities, capsaicin is often added to commercial weight loss supplements.
If you don’t mind spicy food, then upping your intake a bit may be useful for losing weight.
Therefore, if you are aiming at losing weight, include these drinks and foods into your daily diet, and the positive effects will surprise you soon!